3 . One night before bed, Christine Carter was sitting with her daughter on the sofa. They were making a list: Three Good Things of the Day.     1     It’s a technique based in an expanding field of research known as the science of happiness.

Carter is a sociologist at the University of California, Berkeley. She studies how schools and families can develop positive emotions and help children lead healthier lives.

    2     It means understanding that feeling sad is natural, and that it passes more quickly if we can notice the good things in life. “This is really about mental health,” Carter says. “We can practice bringing happiness to ourselves. It’s like putting money in the bank.     3    ”

A key step toward happiness is learning how to describe emotions, even negative ones. Feeling blue?     4     Ask yourself: “What do I feel? Where in my body am I feeling it? Does it have a color or shape?”

Expressing gratitude is also important. Let’s say you often quarrel with somebody. Reflect on why you’re grateful for that person, and remember the good times. This makes it likely you’ll get along better tomorrow.

    5     Helping others gives life purpose, because you are changing the world. Even more, “We feel a sense of connection and love,” she adds. “We are born to feel better in community. Our nervous system feels safe when we’re connected with other people.”

4 . You probably hear the word “love” many times each week. You may hear it from a parent, a friend, in your place of worship, on tv or in a book.

    1     You may use the word love about a song, a food or your family pet. You may tell family members you love them. As you can see, there are many kinds of love!   But not all kinds of love are created equal.

So what does love mean to you?    2     Love gives life meaning and purpose.   As Mahatma Gandhi once said, “Where there is love there is life.”   In the dictionary, love is defined as a strong, positive feeling you have for someone or something.     3    People show their love not just with what they say or feel, but by what they do.

At it’s core, love is about being kind and doing good things for others. A famous verse from the bible describes how love is more than just a feeling, but the way you act and treat others.   “    4    It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.”

    5    This allows us to love others no matter what. Showing love allows us to put the needs of others before our own.

So what are some ways that you could show love? It could be as simple as volunteering at a local soup kitchen. Maybe telling those we love how important they are! Consistently showing love will build a habit and fulfill you as well.

8 . For people suffering from depression, there’s an all-natural treatment they should use — getting more exercise. It could help fight depression, even if people have a genetic risk, new research shows.

For the study, researchers collected information from nearly 8,000 people and found those with related genes were more likely to have depression over the next two years after examining them. But that was less likely for people who were more active at the study’s start, even if they had a family history of depression. Higher levels of physical activity helped protect even those with the highest genetic risk of depression.

Both high-intensity (高强度) exercise and low-intensity activities were associated with a reduced risk of depression. Adding four hours of exercise a week could lower the risk of a new episode (一段经历) of depression by 17%, according to the study. “Our findings strongly suggest that, when it comes to depression, being physically active has the potential to remove the added risk of future episodes in individuals who are genetically risky,” said lead author Karmel Choi. “On average, about 35 additional minutes of physical activity each day may help people to reduce their risk and protect against future depression episodes.”

Depression is a common mental illness globally, with more than 264 million people affected. “Depression is so ubiquitous, and that underlines the need for effective approaches that can impact as many people as possible,” Choi said. And mental health and primary care providers can use the findings to advise patients that there’s something meaningful they can do to lower their risk of depression.

9 . Just like happiness and sadness, anxiety is part of everyone’s lived experience—but it’s not always tolerated as such. “People often spend too much time and effort trying to rid anxiety,” says Dr. Joel Minden, a clinical psychologist. “I encourage them to remember that anxiety is a normal emotional response.”

If you try to banish anxiety, all you’re doing is putting it more at the forefront of your mind. But if you accept anxiety as part of life, you can learn to relate to it with self-pity or even with humor. This is a cornerstone of acceptance and commitment therapy(ACT), which has been gaining clinical validation(验证), including by the American Psychological Association. ACT guides people to see their unpleasant emotions as just feelings and to accept that parts of life are hard. Sufferers are encouraged to begin a dialogue with anxious thoughts, examining their causes while also keeping in mind their personal goals and values.

This way of relating to anxiety has been a powerful strategy for John Bateman, the 52-year-old host of the podcast Our Anxiety Stories. When negative thoughts arise, he acknowledges them but doesn’t let them drive his decisions. Over the years, Bateman has noticed that if he submits to his thoughts, they don’t go away but dramatically increase. But if he recognizes them for what they are, just a passing thought and not a fact that needs to be acted on, they gradually go away.

Learning to live with anxiety is an individual process and one that requires trial and error to get just right. While acceptance is the first and most important step to take, some lifestyle changes have been proven to take the edge off, as well. Since tiredness, increased tension and stress leave us much easier to fall into anxiety, a well-balanced diet, sufficient rest and, especially, regular exercise can help us manage it better.

People with high self­confidence     1    (natural) have optimistic and joyful emotions as well as the knowledge that they can change their emotions from negative to positive.

Emotions     2    (be) a normal part of life. They indicate how you feel about a situation and any needed action. When you have high self­respect and self­confidence, you feel good     3     life. You feel secure and have an open heart and a calm mind.

The     4    (high) your level of emotional health is, the more self­worth you will have. Even when things go wrong, you’re composed and ready     5    (deal) with the situation in a constructive way.

Even when you focus on     6    (carry) a positive attitude at all times, we all know that life can be full of annoyances—your dog     7    (run) away, someone sideswipes your car, your plane is late, you have to work overtime to get a project done. All of these can cause a bad mood and throw your emotions into a downward spiral.

Having emotional health isn’t difficult, but    8     does take focus and concentration. Be aware of     9     your feeling is and direct your emotions into something more optimistic. Your self­confidence will     10    (strength) at the same time.